ELEANOR'S BLOG

I always start the day with a glass of water, then depending on how early my first client is I’ll follow up with a bulletproof latte. PT work changes all the time – until recently I was working mainly Monday-Friday but currently the bulk of my work is Thursday – Sunday – not a job for those who like routine! I train where I can, usually in the afternoon, and always take my dogs out for 1.5-2 hours come rain or shine. If I don’t have evening clients or classes, I love to make dinner for Ben or see friends – again depending on how early I’ve had to get up that day!

My Fitness

I try and exercise 5-6 times a week, mainly strength training, boxing/kickboxing, running, swimming in summer and my metcon class Thursday mornings without fail. I’ve been trying and failing to get into yoga/pilates for a long time but thus far haven’t managed to squeeze it in, might make it my new years resolution for 2019! I’ll pretty much try anything active; rock-climbing, tennis, if its’ sweaty I’ll enjoy it. The only thing I really can’t do is run for too long – my body just isn’t designed for it.

My Food

I currently follow a strict pescatarian + dairy free diet, also omitting squid, octopus, crab + lobster. I’d love to quit either eggs or fish next (I was vegan for 3 years and would like to move back into it at some point, but it’s a touch diet to follow with my lifestyle) but for now this diet is definitely helping me feel the best I’ve ever felt. I’ve got a huge sweet tooth and would happily put away chocolate all day long if I could. Coffee + beer are my other two vices.

My Job

Becoming a PT is without doubt the best decision I ever made. Yes it’s tough physically, emotionally and financially, but seeing a client work hard, enjoy a session and slowly but surely seeing results makes every early start and late finish work it. There is honestly no other career I can see myself in – unless a piglet-petting-chocolate-taster role is going somewhere? LMK if you hear of anything.

My Philosophy

Coming into my third year in the fitness industry has taught me so much about how I want my life to be. Time started moving so much quicker after I hit 30 and I realised I wanted to get as much out of life as I could. I think communication about diet + exercise is always extremely rigid and designed to make people feel guilty or weak regarding their lifestyle choices. When I have an initial consultation with a prospective client I tell them that it’s my job to make sure fitness slots comfortably into their lives and is something they enjoy. The same with their diets – food is a gift and losing weight doesn’t have to mean losing the things you like eating. I’m a HUGE believer in working hard and playing hard; a disciplined routine with no room for variety just isn’t for me.

This week diet heavyweights Weight Watchers announced their decision to stop publishing ‘before and after’ photos across their media platforms. For many involved in a weightloss journey these pictures are inspiring and sometimes even necessary, but what of the potential damage they can cause? How integral are they to long-lasting progress?

Let’s start with the negative impact using images may have on the path to the perfect weight. Weight Watchers themselves have said that they believe that transformation photos ‘promote the idea of a short-term diet with an end date’ rather than a permanent change lifestyle change. More often than not someone trying to lose weight will choose a goal weight, reach it and then settle for something maybe a few pounds heavier – perfectly normal, healthy and realistic behaviour which keeping a permanent visual record of a weight less than attainable may negate.

Often when these pictures are posted on social media they are accompanied by a caption which, although meant well, can come off aggressive and extremely disheartening to others attempting to lose weight. Things like ‘your only competition is yourself’ and ‘I can’t believe this used to be me’ hardly cultivate a warm, fuzzy, self-love driven environment and for me personally are the complete opposite take on what a lifestyle change should be about. The ‘before’ image didn’t ‘used to’ be you – it IS you and I’m always nervous that the harder you may convince yourself otherwise, the harsher it will be on your wellbeing if you happen to have what you might see as a ‘regression’.

As always when discussing weight and fitness it’s easy to pigeonhole everyone new to the darkside as uninformed and less driven than those already well into the process. Let’s not forget that people are strong; people are willing; people WANT to lose weight and they want to lose weight sensibly. By dismissing before-and-after photos as degenerative to weight loss, to me it feels like Weight Watchers are assuming that all their members are susceptible and vulnerable when they are all more than determined to make changes and make them well. As long as you are making the correct choices and your health, both physical and mental, are your priorities, what’s the harm in reminding yourself about how far you’ve come? If the emphasis is on progress rather than looking back negatively at the size you once were, I myself have trouble seeing an issue. I often encourage my clients to photograph their progress, because their progress is what they are working towards – it’s why they’ve hired me and why they are making the effort. Losing weight is a long, hard and very often painful process, which can see people pushed to their limits in all kinds of ways. Some people lose half their body weight. Some people deal with injury, chronic illness and mental health issues during their battle to lose weight. Never mind an image – why not a whole album?

I had a real revelation this past month; I’d almost go so far as to say life-changing. Before I reveal what it was I should probably make a quick confession, one that may or may not surprise you.

Like many people who train and lead a healthy life, I often slip into the dangerous habit of guilt-tripping myself when I go out, miss a few days at the gym, or over-indulge in food, drink and mega-fun party times. This guilt-trip will usually lead to an increase in training and a decrease in calories prior to said party times, trying to ‘offset’ the ‘damage’ that I did to my body during the ‘blip’ in my ‘routine’. This set of actions probably isn’t alien to you – come Mondays you’ll no doubt hear conversations in the office, on social media, amongst friends etc of people’s plans to get ‘back to normal’ or how they feel bigger/out of shape as the result of a weekend having fun. Sound familiar?

If it does, you’re not alone. In 1997, the term ‘orthorexia’ was coined, a label to describe those with an obsession to maintaining a healthy lifestyle. Symptoms include strict adherence to a ‘clean’ diet, excessive exercise, avoiding social situations so as not to miss workouts, continuing to exercise when injured or ill, etc. Orthorexia is now thought to be as prevalent as anorexia and bulimia in the world of eating disorders, maybe even more so because it is not currently recognised as a clinical diagnosis. I don’t consider myself ‘orthorexic’, but I certainly display some of these habits at the lighter end of the scale.

So – back to my revelation. A few weeks ago we had a wedding out of London, then I flew to Ibiza for 4 days, had one night at home then travelled to Brighton for another wedding which I was bridesmaid at. Apart from a few runs, I didn’t exercise, and I didn’t want to – there was too much going on and too much fun to be had. I forgot about the gym and eating healthily, didn’t worry about how little sleep I was getting and drank to my hearts content. On the Sunday we got back from the second wedding, we ordered a curry and as we waited for it on the sofa I prepared myself for the onslaught of thoughts I would soon start having about how hard I was going to work in the gym that week and what kind of foods I’d be omitting from my diet. But they didn’t come – and here’s why:

Whilst I was away I had so, SO much fun and it made me realise something; exercise isn’t the first or most important item on the list that comprises my ‘routine’ anymore. I didn’t view the week as a ‘break from the norm’ or something that I needed to try and erase the memory (physical and mental) of. I didn’t want to go ‘back to normal’ – I want the fun times, the times with friends, the time enjoying myself, to be a bigger part of what makes up the ‘normal’ part of my life. Yes exercise is great; it makes me feel better, it benefits my body and it’s an essential part of my career. But I don’t ever want it to be more important than me, my friends or my family. Props to those who prioritise exercise above and beyond everything else – but there’s no harm in asking yourself if it might be time to re-address that balance and give the rest of your life the chance to come first for a change!

When I was studying Advanced Nutrition we discussed other ways that cause weight gain or changes in sleep and mood - it's not always your diet that is to blame.

Think about what you do first thing in the morning. Do you immediately leap out of bed, reach for your phone, turn on the TV or radio, make coffee or pick something up and start reading? Do you rush to work, commuting on a train, drinking more coffee, maybe eat breakfast standing up, then sit and a computer for most of the day, drinking more coffee, not getting any fresh air, not taking any time to stop and breathe? Do you repeat the same cycle for 5 days a week then spend Friday, Saturday and Sunday drinking away the stress?

A toxic lifestyle pattern is subliminally addictive and a lot of us won't actually realise that we are in any kind of cycle. There are tell-tale signs you can look for; stress, disrupted sleep, lack of concentration, short-temper, constant snacking, feeling flat, unmotivated or unhappy.

So how can we remove ourselves from this vicious circle? There are a few adjustments you can make which may help.

1. A calm, peaceful morning routine has been proven to help with anxiety and stress. Try waiting 5 minutes before encountering any technology. Looking out of your window or even taking a short walk will awaken your senses gently. Deep breathing and mediation may work for you too (I us Headspace). And of course, any kind of exercise will help too, even some yoga or stretching.

2. On your journey to work and throughout the day, taking breaths and using visualisation techniques can help when dealing with stressful situations. Don't pay too much attention to anything or anyone negative - it ain't worth it.

3. Set an alarm for every 30 minutes and get up from your desk to stretch/go outside/get a drink. It'll give you eyes a rest and do wonders for your neck and spine.

4. Eat a diet rich in protein, leafy greens, complex carbs and fresh produce. Remember diet isn't only about your waistline - the nutrients in foods such as oily fish help with your mood and brain functions.

5. Try not to look at a screen at least 20 minutes before you go to sleep. And make sure you get at least 7 hours!

6. Sugar and alcoholic drinks are our go-to (yes me too!) when it comes to stress but they are just fuelling the fire more. Alcohol is a depressant and sugary foods cause spikes in energy which affect your mood. Focus on removing as much of these substances as you can from your body.

I hope some of this has been helpful - please do feel free to email me if you would like to talk further.

‘Hot’ Pants – workout shorts and leggings that help you ‘burn more calories’ as you exercise

The combined reach of all these adverts must have been millions – that’s a lot of people who won’t realise that all yes ALL of these products are ABSOLUTE RUBBISH AND WON’T HELP YOU LOSE WEIGHT.

I have spoken to many people, clients, friends, who have admitted that they are susceptible to diet and fitness fads. The companies who manufacture these products know that they exist and specifically target their ad-speak towards them. The phrases ‘quick-fix’, ‘only (i.e.) 8 weeks etc abound – all designed and aimed towards those who have a hard time with motivation to exercise and willpower towards food.

BUT – what you’ll also find within the websites, posts and small-print of all of these products will be a disclaimer stating that these ‘remedies’ will only work when combined with a healthy diet and an active lifestyle. And WHY is that? It’s because the healthy diet and the active lifestyle ARE the components that will help you lose weight!

I’m sure most of you reading this will know (not least because you’re probably tired of hearing me say it) that drinking a tea, wearing a waist-trainer and strapping some plastic onto your stomach will do NOTHING for you apart from make you very uncomfortable and possibly give you diarrhoea. There is only one winning formula when it comes to losing weight – eat well, move daily, lift as heavy as you can, stay hydrated and sleep deep! The people behind these scams aren’t doctors or healthcare practitioners – what exactly ARE these ‘toxins’ they profess to be able to remove from your body?

I also think these products have a lot to answer for in terms of a mental approach to fitness and weight-loss. The scope for failure is huge especially when you think about what each brand is (over) promising. Exercise should be at the forefront of every weight-loss journey and anyone who cares about health and wellness should be sharing this message. That’s the difference between these companies and those who work directly in the fitness industry – a PT, a class instructor, a dietician; these are the people who are actually invested in your health and making you the best person you can be.

Going on holiday? Stuck indoors? No gym membership? This list of HIIT workout formats PLUS lower and upper body moves can be done anytime, anywhere - no equipment needed. You can combine as many as you like, just don't forget dem rest periods!

10 Minute EMOM (Every Minute On the Minute)EVery time the clock gets round to the minute you complete a set of moves. You have the rest of the minute to rest. For example - 10 squat jumps, 5 burpees, 5 jump lunges

This granola is so tasty, crunchy, spicy and nutty - I love it with ice cold almond milk but you can sprinkle it on your porridge or even have a handful as a high energy pre-workout snack. Would love to know if you make it. Enjoy!

I recently celebrated my first year as a freelance personal trainer and can honestly say it’s been the most thrilling, frightening, interesting year of my life. Everything I thought I knew about myself and the way I work has been challenged, changed, chewed up and spat out numerous times. For all you trainers just starting out, I hope my journey will inspire and encourage you as well as give you a realistic and honest view about what may lie ahead, and for all you old-timers, just a solid reminisce about the good ole’ days!

In my humble opinion, the key to this and indeed many new experiences is actually to keep expectations to a minimum. You never know what or who may be around the corner and how you management of each situation will change and in fact the further down the line you travel, the greater your ability to handle whatever life throws at you will become. Whatever happens, it’s of the utmost importance to remain positive and focused.

As mentioned, a realistic outlook is a good way to handle disappointment – but this doesn’t mean you shouldn’t aim high. You probably won’t get 10 clients within your first week qualified, but give it a month and who knows? Remember, only you have the power to obtain what you want, it won’t fall into your lap. A friend gave me an invaluable piece of advice, which has stuck with me ever since – ‘ be proactive, not reactive’. Preparation is really just another form of expectation and without it it’s likely you won’t be successful in your venture. Make lists, plan every session and draft emails to clients.

Your clients and their behaviour and attitude are two huge aspects of your job that are out of your control. One of the overriding changes I’ve noticed in myself since I qualified is how much more patient and open-minded I’ve become about other people and I’d be very surprised if the same didn’t happen to you. There will be times when clients turn up unhappy, sad, impatient or disappointed and it’s your job not only to train them, but to support them and take on board why they are feeling the way they are feeling, without asking too many questions. Unfortunately, we can’t make people act a certain way and your transition from a good trainer into a GREAT trainer will hinge on how you adapt to each and every person you encounter.

Sophie Kay, owner and trainer at Fitology says, ‘I remember being worried about over-selling myself and sounding big-headed or boastful, but you soon realise self-belief is imperative to obtaining business. Develop your own style, be proud of it, and be ready to adapt ’.

Now for the less theoretical part – or ‘boring bit’ if you will, and you may have already guessed that this is the part where I need to talk about money. Like any vocational job, this definitely isn’t one you should undertake for the money and you may well be working at a loss for a few months, once you’ve got your equipment, your park license if you’re freelance or rent if you work for a gym and your insurance. I had to save most of what I earned my first year to pay a big tax bill + accountant fees – the glamour!

Just because you have become your own boss doesn’t mean you need to feel funny or awkward discussing fees. Deciding what your hourly rate is may depend on where you live or your skill-set but once you know what your price range is, stick with it. You many want to offer people a trial session before they commit to a block so they can see how you both work together; never forget that hiring a PT is for many a big financial commitment and, within reason of course, you need to take steps to reassure them that your service is worth the price.

Once the sessions are booked, write them down and towards each session you might find you need to remind the client of the time and location. Your cancellation policy is completely up to you to decide; be flexible, but not to the extent that it affects the rest of your business. Although I’ve spoken a lot about what you do for your clients, ultimately you are the most important part of your brand. Your personality and your ability to work with others is your USP as a personal trainer; never copy anyone else’s style.

I’d like to wish everyone either recently or soon to be qualified a huge good luck during your first year as a PT and beyond – if in doubt, remember the 3 P’s – Positivity, Preparation and Proactivity. And most important of all – believe in yourself. You got this!

I cannot BELIEVE it was a year ago that I started Trained By Eleanor and started working as a PT. It’s been one of the most fulfilling, exhilarating, tough, emotional, rewarding, crazy years of my life. I’d like to thank everyone who has trained with me, supported me, read one of my blogs or posts, liked something I’ve posted on Facebook, emailed me, asked me a question or answered one that I had for you. Really, truly and seriously – you are what makes me tick and however dreamy this dream-job is, I couldn’t do it without you.

I’m not going to write about why you should hire a personal trainer or start thinking about getting into fitness. Instead I’ve written something which I hope will inspire anyone who feels stuck in a rut, who is thinking about starting a new journey, be it fitness, work-related or otherwise, or just that life needs a bit of a makeover. These are the most valuable things I’ve learnt since I took control of my life – I hope one of them encourages you to do the same.

1.Believe in yourself.

Change is a scary thing. It’s easy to focus on all the things that might go wrong and the things which you know will maybe alter things for the worst – money, free-time, social life etc. But trust me when I say – if you want something badly enough, you WILL make it happen. You WILL adjust to your new situation and you WILL make the best of it. Don’t let doubt prevent you from doing something that you love. TRY. If it doesn’t work out, it’s not the end of the world and you never know what you might learn. Ignore the negatives – they’re not important…..

2.Be Positive

I’ve always considered myself quite a positive person but this is the year that particular attribute has really come into play. And actually, you’ll find that the improvement in your quality of life really aids your ability to be positive. Count your blessings, often.

3.Take every opportunity

Not long after I first started the business I got offered a chance to work with a brand who I wasn’t sure was a good match for mine. I asked the advice of a few people I trust and realized it was be silly not to take this opportunity. Not only was it an amazing experience, but I earned a client who is still with me all this time later.

4.Make sacrifices – and embrace them

There are many things, both material and otherwise, that you might have to sacrifice in order to reach your goals. It’s the nature of the beast. Yes, I have less money to treat myself to things like clothes and shoes – but when I can afford to treat myself to something, it’s the best feeling ever.

5.Be realistic

Being positive doesn’t mean being unrealistic about the way things are. I’d be lying if I said that working for yourself is the easiest option. There are still rules, and unexpected twists and turns. For example, during this, my first year of business, I’ve had to save 25% of my profits to pay for a big ole’ tax bill. THE GLAMOUR!

6.Be proactive, not reactive

A friend of mine gave me this absolutely invaluable piece of advice when I first started out. There’s always a LOT to be done in the world of TBE and I make sure I make lists, work hard, chase, enquire, stay hungry and keep on top of things. The work sadly doesn’t do itself but the harder you work, the greater the pay-off. Don’t sit around waiting for things to improve – MAKE IT HAPPEN.

7.Ask questions

I am constantly asking for advice from others. We never know it all and we NEVER stop learning. There are people I go to for help with fitness, nutrition, business, my people skills, and many MANY other subjects. Don’t be afraid to ask and act on the answers you receive. In the same sentence…..

8.Trust your instinct

This is no-one else’s journey but yours.

9.Aim high

Keep reaching for more. Nothing is impossible when it comes to what you want to achieve. Remember your goals and why you did what you did and keep striving to maintain the new life you have made for yourself. However big or small your goals are – it doesn’t make them any less important.

10.CONGRATULATE YOURSELF

Every now and again I make sure I take time to realise how far I’ve come and how much I’ve achieved. It’s totally fine to have a little boast every now and again in ALL walks of life! To everyone who is reading this – CONGRATULATIONS on being YOU – no-one else does it better and no-one else ever will. You are AMAZING: then, now, and always.

Place your sultanas in a bowl and add 2 tbsp of vinegar. Add water until covered and leave to soak.

Heat your oven to 180c. In a large bowl, mix the cauliflower florets with two nice big glugs of rapeseed oil and some salt and pepper. Place on a lined baking try and roast for about 15-20 minutes until nice and brown. Keep the bowl for mixing.

Cover your bulgur with cold water in a saucepan and add the stock cube. Bring slowly to the boil then cook until done - I like mine a tiny bit crunchy.

Grate the carrot and chop the tomatoes and add to your bowl.

Once the wheat and cauliflower are cooked, leave them to cool for 5 minutes before adding to the bowl.

Toast your hazelnuts in a saucepan over a low heat and mix everything together, adding seasoning if you need to.

Serve with fresh greens, I used spinach, and with a drizzle of olive oil,